The Secret to Pain-Free Knees

We all have experienced knee pains after running. I have endured excruciating pain when walking after races. I take glucosamine supplements regularly to provide slight relief of the pain. Glucosamine supplements do not actually reduce the pain sensation, instead they reduce the friction or trauma inside the joints. The pain normally lasts 2-3 days with glucosamine but can last for more than 7 days.

My knees hurt after every race until recently when I started to consistently run forefoot to midfoot. I have strengthened my legs to maintain the position with the help of drills taught to me by my coach. I do my drills and run intervals once a week to increase my speed.

My secret to running with pain-free knees? Perfect Running form. Not the shoes. Not the apparel. The FORM.
 

1. Slight lean forward

2. Arms flexed at the side swinging forward and backward

3. Head facing front approximately 20 meters

4. Straight and Upright posture (Strong core Muscles)

5. Lift your feet (flex your knees) after foot push off

6. Avoid overstriding

7. Swing thighs forward and land on your Forefoot (if not Midfoot)

(Reel Runner Race Form)

(Another Photo showing Veteran Sub-4 Marathoner Steve Ferraren in his Perfect Race Form.)

 

 (Land on your Forefoot or Midfoot. Lift your feet and flex your knees.)

 

(Swing thighs forward with knees flexed. Slight lean forward with upright posture.)

(Land on your midfoot or forefoot with slightly flexed knees and swing arms forward and back.)

If you are constantly troubled by painful knees after races, try training for the ideal running form. You will not only gain speed but enjoy the victory with pain-free knees as well. Good Luck.